Foods to Healthy Heart

Heart disease is the number one cause of death in both men and women. One way to healthy heart is eating right. You can cut down the risk of heart attack by 80% by taking a heart healthy diet. Here are some tips to help you.

Fats:
There are two types of fats- good fats and bad fats and you need to replace bad fats by good fats. Increase the intake of mono saturated and poly unsaturated fats. They help in reducing the levels of bad cholesterol and improve the function of our cells. Include cold water fish like- salmon, herring sardines- they are rich in omega 3 fats. You will be reducing the risk of heart attack by 23% by adding oily fish in your diet. Instead of eating red meat take beans, nuts, poultry and fish add canola or Soya bean oil, ground flax seeds or flax seed oil.

Fiber:
25-30 grams of fiber is required everyday for a healthy body. By adding fiber in your daily menu you will reduce the chances of death from heart problem by one third. Add lots of plant based foods like fruits, veggies, nuts, legumes etc in your diet. Eat whole grains or multi grain breads instead of whites. There is no need to eat bland or tasteless foods, just add more vegetables in your food. Moreover, instead of eating white pasta use whole wheat pasta. Load up on the vegetable toppings on your pizza but don’t add too much fiber too fast, it can cause bloating.

Sodium:
It is a chemical that makes our blood pressure rise, most of which is found in table salts. However, there is no need to completely eliminate salt from your diet. By a few changes you can reduce the amount of sodium but keep the taste intact. Avoid eating canned soups or veggies, instead try fresh or frozen, you will not only find them tastier but much less in sodium content. Moreover, replace bottle salad dressing with home made. The preservatives used in bottle dressings make the sodium level double than home made. Also, try using lots of herbs and spices to season meat, poultry or fish.